Barbell OH Squats

5.5.5.5.5

11 minute AMRAP

5 OH Windmills (R/L)

8 Burpees

10 Warrior Sit Ups… Read More

Sprint training

50 meter dashes

Then

5 DB OH Squats (R then L)

10 T2B

Waiter’s Walk to Wall and Back

5RFT… Read More

Turkish Getups

5×5

10 Deck Squats

20 OTL Swings

30 Box Jump

40 Ab Mat

50 Jump Rope

2RFT… Read More

Strict Press

5.5.5.5.5

Death by Pull Ups… Read More

Pistols Progressions

5×1

5 Front Squats

5 Push Press

5 Thrusters

Sprint to wall OR 50 Jump Rope (if you are afraid of a little rain)

5rft

 … Read More

W.O.D. 5/12/12

Bring your Running shoes!

“Swinging  Half Chelsea”

Every Min on The Min for 15 min:

10 Swings (American if CMC)

10 Push-ups

15 Squats

 … Read More

W.O.D. 5/11/12

For Time:

100 Wallball shots

every min on the min 30 Mt Climbers 

                                                                                                                       Welcome Avery Lucille Rivas!!!

                                                                                                                      … Read More

W.O.D. 5/10/12

Deadlifts/ Box jumps 1-10

Good Luck to Donna and Armando, we cant wait to meet your daughter!… Read More

W.O.D. 5/9/12

Weighted Pull-ups 5×1

50,40,30,20,10

Push-ups/ Swings 

 … Read More

W.O.D.  5/7/12

Pistols 5×2

4 rounds:

1 min Slamball

1 Min Ring L=Sit

1 min ab-mat sit up… Read More